FRIDAY 7.31.20
MAYHEM AFFILIATE PROGRAMMING METCON: "CRY ME A RIVER" TEAM WORKOUT (2 ATHLETES) 21/15 CALORIE SKI 15 POWER SNATCHES (95/65) 9 BOX JUMP OVERS (30"/24") X5 EACH ACCESSORY: 7/7 DUMBBELL WINDMILLS 7 STRICT CHIN UPS 1:00 SANDBAG BEAR HUG HOLD X3
THURSDAY 7.30.20
MAYHEM AFFILIATE PROGRAMMING STRENGTH: DEADLIFT 8 X 2 METCON: "USE SOMEBODY" 12:00 AMRAP: 15 WALL BALLS (20/14) 5-10-15-20...AND SO ON... RING ROWS ACCESSORY: 15 DEFICIT PUSH UPS 1:00 SQUAT HOLD X3
WEDNESDAY 7.29.20
MAYHEM AFFILIATE PROGRAMMING STRENGTH: BENCH PRESS 8 X 2 METCON: "GET THE PARTY STARTED" 50/40 CALORIE ROW 40 GHD SIT UPS 30 CHEST-2-BAR PULL UPS 20 BURPEE FACING DUMBBELL 100FT SINGLE ARM OVERHEAD LUNGE (50/35) ACCESSORY: 1:00 SIDE PLANK (EACH SIDE) 20 V-UPS X3
TUESDAY 7.28.20
MAYHEM AFFILIATE PROGRAMMING STRENGTH: FRONT SQUATS 8 X 2 METCON: "DIRT OFF YOUR SHOULDER" 50 DOUBLE UNDERS 10 DOUBLE DUMBBELL THRUSTERS (50's/35's) X5 ACCESSORY: 3 TURKISH GET UPS (EACH SIDE) 10 SINGLE ARM KETTLEBELL RDL (EACH SIDE) 15 WEIGHTED SINGLE LEG GLUTE BRIDGES X3
MONDAY 7.27.20
MAYHEM AFFILIATE PROGRAMMING METCON: "DROP IT LIKE IT'S HOT" 7 STRICT HANDSTAND PUSH UPS 2 POWER CLEANS (205/135) 14/12 CALORIE BIKE X7 *PERFORM 1 SET EVERY 3:00 ACCESSORY: 10 WINDSHIELD WIPERS 15 BULGARIAN SPLIT SQUATS (EACH SIDE) 15 LATERAL BOX STEP UPS (EACH SIDE) X3
FRIDAY 7.24.20
MAYHEM AFFILIATE PROGRAMMING STRENGTH: FRONT SQUAT 5 X 1 METCON: "I AM GROOT!" 10:00 AMRAP: 10 PULL UPS 15 GHD SIT UPS 2:00 REST 10:00 AMRAP: 16 DUMBBELL FRONT RACK REVERSE LUNGES (50/35) 32 DOUBLE UNDERS ACCESSORY: 1:00 SIDE PLANK R/L 10 LATERAL BOX STEP UPS R/L 20 HIP EXTENSIONS X3
THURSDAY 7.23.20
MAYHEM AFFILIATE PROGRAMMING METCON: "DAX THE DESTROYER" 30 POWER SNATCHES (135/95) *5 OVER-THE-BAR BURPEES EVERY MINUTE ACCESSORY: 10 ALTERNATING DUMBBELL BENCH PRESS R/L 10 HAMMER CURLS R/L 10 DEFICIT PUSH UPS 10 STRICT PULL UPS X3
WEDNESDAY 7.22.20
MAYHEM AFFILIATE PROGRAMMING STRENGTH: DEADLIFT 5 X 1 METCON: "BERMUDA TRIANGLE" 2:00 MAX CALORIE ROW 1:00 REST 2:00 MAX CALORIE SKI 1:00 REST 2:00 MAX CALORIE BIKE 1:00 REST X3 ACCESSORY: 15 UPRIGHT ROW R/L 15 HALF LEANING SINGLE ARM PRESS R/L 5 WINDMILL R/L X3
TUESDAY 7.21.20
MAYHEM AFFILIATE PROGRAMMING METCON: "STAR LORD" 50 WALL BALLS (20/14) 50 KETTLEBELL SWINGS (55/35) X3 *PERFORM ONE SET EVERY 10:00 ACCESSORY: 10 BULGARIAN SPLIT SQUAT (EACH SIDE) 10 BIRD DOGS (EACH SIDE) 1:00 HOLLOW HOLD X3
MONDAY 7.20.20
MAYHEM AFFILIATE PROGRAMMING STRENGTH: BENCH PRESS 5 X 1 METCON: "GUARDIANS OF THE GALAXY" 10:00 AMRAP: 3 POWER CLEANS (185/125) 6 STRICT HANDSTAND PUSH UPS 9 TOES-2-BAR ACCESSORY: 20 BENT OVER BARBELL ROW 10 TEMPO GOBLET SQUATS (5 SECOND NEGATIVE) X3
